Powerful Posture with Foundation Training: Prone Decompression

[@Frankfield4]

I was playing volleyball overseas in England and the repetitive jumping and landing on hard surfaces day after day at practice led to a disc issue at my L5 S1 and siatica all down my left leg. In January I couldn't walk and was told I may need surgery and would not feel like I could play again until June with rehab. I discovered foundation training in March and within 2 months (May) I felt like I was back to 90% and was able to play and practice and hard as I wanted. It's now October and I have no more siatica or back pain. Dr. Goodman and FT has SAVED MY LIFE!!! I'm so grateful for his work.

[@Zzzz-lg3iw]

Which video did you use for sciatica, i have it as well .

[@SuperOmnipotente]

The world must know about this. I was resigned to living with pain, in fact, the pain was my life. I tried everything from acupuncture to yoga, from tons of pain killers to endless therapy sessions. But nothing changed. I became a pessimist. Then I met the teachings of Dr. Eric Goodman and discovered that it was possible to live fully without pain. This is revolutionary, simple and real. The Foundation works method. Thanks Dr. Goodman.

[@seattleflyboard3807]

What was the nature of your chronic pain? low back? What other types of exercises did you try?

[@chuckhuckle]

I have been fighting with upper back pain. Doing this every day plus prone decompression. Seems to be helping. It's been 3 weeks, I've missed about 3 days doing this. I'm getting better at the exercises and able to almost do the whole 12 minutes without coming out of the posture.

[@khkpe]

Agreed wholeheartedly. Amazing

[@faaizahalquaid4568]

I have the same experience- 100percent. Im so grateful for this content. It’s changed my quality of life immensely

[@swo848]

I injured my lower back in a car accident last November and have been struggling with back pain since. I've had slow progress with physiotherapy and since stopping physio I've been doing this everyday and also following some of the other videos and it's done wonders for me. My back pain is nearly gone and if it's sore after a long day on my feet or working I do this prone decompression and feel so much better afterwards. Thank you so much!!!

[@ayermt]

i just hope as many PTs, physios, trainers etc. and individuals as possible see this stuff and learn from it - simple principles that i've just not really heard many in the business mention or refer to. kudos to you guys. love it.

[@steveblomerth1]

As a chiropractor I have used many different exercises for both myself and my patients in the past 32 years of practice. The Foundation Training exercises are the best I have ever seen; to make me feel better and to help most of my patients. When we use hands on care in tandem with these exercises people get better more quickly and they learn the tools they need to stay more stable and pain free.

[@369blackpanther]

This is brilliant - OMG - exactly what im looking for after years of chronic back pain This method hits the spot - Im going to get addicted tothis - I feel its going to really get me free of pain - Thank you!!!!!!!! xxx

[@badaboehm]

My Chiropractor recommended Foundation Training to me. It has been life changing. I had an L5/S1 discectomy five years ago, and while it cured the severe radiating nerve pain, it left me with a back that was still weak and prone to muscle spasms. I worked through the workouts as recommended in your book, and I have seen a 90+% improvement. Thank you!! :-)

[@vegeta9411]

it does work I also have a l5 s1. it is also a great book because he experienced the same issues

[@katarisundar6447]

Which book

[@369blackpanther]

Its quite a complex technique and this guy is great and guiding - he is on it I can literally feel years of tension /pain/trauma being released - energetically very powerful xxx

[@FoundationTraining]

optimum performance. the idea is decompression of the torso as a whole... rib cage, abdomen, neck and upper limbs. we use this exercise to expand upon the compressed tissue of modern living.

[@cinmac3]

I need to learn at a lower pace, I guess ,I need to another way 😖

[@Frankfield4]

It’s helped me to relieve a little more sciatic pressure when I focus on touching my ankle bones together as well when breathing.

[@colinhenry2487]

Hello Frank: That is very interesting. I have difficulty keeping my knees squeezing together due to arthritis in my hips, but I can keep my ankle bones together. Will focus on this approach in future. Thanks.

[@emilyleeder4920]

This one is really helping my L5, Thanks!

[@nocomment5001]

Great video I find it more helpful to press the knees and feet into the ground rather than squeezing the knees into each other. Having my feet wider also helps.

[@artisbreathing]

This feels so good, like someone took out my back, ironed it out, and put it back in in its proper place.

[@gunihinchey5389]

I've done this for a while now, and it was good to watch the video again as a few mistakes snuck in. What really is significant for me that my hump ( at the lower part of my cervical spine) has become smaller and smaller and started to disappear. NOTHING else has done this, I'm very happy. It also activates transversus and obliques which is a brilliant feeling. Further, my L5 is very deranged, doing the founder in the morning fixes my problem of not being able to bend forward when it's acute. It also gives the mid portion of the hamstrings an optimal elongation, rather than stretching origin and insertion.

[@lidijapetrovic1928]

Woow maybe this helps my I have little rib hump in right side

[@rosarospo7342]

Dr Goodman thank you so much!!!! What can I do about pins and needles in my shoulder?

[@ryrez4478]

alright on the second go I felt all the pressure that's usually on my lower back just slowly leave my body. that is awesome.

[@stinkyjunglebird]

This was great! I'm curious, which muscles are the anchoring muscles below the pelvis and the decompression muscles of the torso?

[@vampvida6163]

I just started doing it, and it feels AMAZING!!! i would love to work with you one day... been following you for some years..

[@Peshur]

Should you do this ...and get stronger etc...before a standing founder?

[@tashamcmahon251]

Is this good for spinal cord tension from loss of curve in neck and back and herniated cervical disc

[@Chubbster112]

I love your videos. Well and your books... and dvd... haha. Hopefully with in a year I will love your certification class.

[@shendao1]

Just did this one, couldn’t get my chest or neck off the ground all the shaking was there...so I would say I need to do this, getting the book as well. I also plan to look at the course work to add to my practice

[@MrGinz4uuu]

Hi does these exercises build strength or it's just streching muscles...

[@vanitasyoga4951]

So nice 👍 just found your video and subscribe . I have stiff upper back/ thoracic spine , can suggest me any video please ? Thanks .

[@michaelkessler9467]

I attended a 1 day workshop last week, and I've got to write that I was really impressed, so much so, I'm determined to learn more. It has been a long time since I've immediately felt the benefits from training. I'm not quite convinced yet that someone with tight hip flexors, especially the TFL will benefit from this. Having to medially rotate the leg will shorten the TFL instead of lengthening it, and this concerns me.

[@philipchi5318]

Hello! Foundation Training has helped me a lot dealing with low back pain. Praticing the DVD videos und book instrutions over the past 2 months helped me to relieve some pain, althogh it's not (yet) as good as it should be. Prone Decompression had very good impact on my lower back, but it's generating much pain in my left rip cage (usual pain is in my left lower back) like strongly aching muscles which last 2 to 3 days. Are there any experiences with this reaction of the body? Many Greetings from Germany

[@marceloichimura]

I am amazed about your method. I am a physical educator from Brazil and I am learing a lot through your videos. Do you have a Program to teach other Professionals?

[@silenthunterpty]

Great I am going to start this today,,Thanks so much for this nice video and explanation...

[@kreggriffith]

thanks Eric !

[@bugrist]

My spine ligaments are too lax and no matter how strong I make the muscles there is no solution to pain and chronic tightened muscles. But foundation training is a blessing.

[@soniaboulden4432]

I have very bad low back pain especially in the mornings. An MRI in 2009 found I had a Modic type 1 reactive end plate change with herniation of the disc into the inferior end of L5.There are no trained instructors in my area. Can you suggest safe easy exercises I can perform on my own which will give relief and strengthen my core muscles?

[@chen05041005]

Dr Goodman, in this video, do the knees above the mat or on the mat? Do you always have to stretch your legs when doing this position? Thanks for helping!!!

[@haniziane7575]

So Doc in my case a year since now i had a bulging disc l4-l5 and i want to come back to the Gym what should i do & what should i avoid if u may answer me thank u

[@TomNemmer]

Help me understand, please. I have your dvd. It contsins a very similar exercise. My PT frowns upon this exercise, saying that extension exercise of this type creates too much stress in the lower back and us counter productive. Is it all about proper performance of the exercise?

[@Chatrouletteism]

Someone tell me the sensations of decompression of the spine? do you feel the ability to bend back easier, kinda feel the lumba erectors more?

[@KimMalamaLucien]

are the knees supposed to stay on the ground as you squeeze them together or do they raise up?

[@KimMalamaLucien]

+Eric Goodman thanks for responding! I suspected as much i find they want to drift up!

[@suzannedunning8699]

Are the glutes supposed to be fully engaged? like squeezing as hard as I can? Or is it more about the knees pressing together?

[@dustinderyke2685]

no glute squeeze, only knees.

[@suzannedunning8699]

But the glutes are engaged- I can see it on these guys' butts....

[@lasagnabedsummer5379]

@@suzannedunning8699 naughty naughty

[@paulgeorge9228]

Can i do this even if i have a twisted pelvis?

[@Jwalk1829]

Can you use this for an acute “hot disc”?

[@10121mack]

Is there a difference with the second exercise here on the DVD and a back extension? Looks similar but I could be missing something.. Also would it be good to do a 8 pt plank after the prone decompression to counter exercise?

[@JacobTisdale]

Makenna K you’re squeezing your knees together activating flutes

[@gopalpillai4242]

@@JacobTisdale i was wondering too, so knees on the mat squeezing together activates glutes , but pelvis with a posterior or neutral tilt? as pelvis has tendency to arch in my case , back becoming overactive.

[@fady904]

Amazing!!!

[@knowledgeofhealth7821]

2 guys im convinced are a genius right now is dr eric goodman(pain relief/corrective exercise) and patrick mckeown(breathing biomechanics/science).

[@SkillSeeker]

What bothers me a bit, is the emphasis on the adductors for pelvic stability. If you work with runners / track and field athlete's or just normal people, you see a lot of cross over gait, overactive Adductors / inactive Psoas / Hip Abductors. How can these exercises be modified for such conditions?

[@shadow6190]

Hey Mr.Goodman, what is the difference between this and Foundation Training. I am 22 and moderately active. I do not have back problems currently but I want to use your exercises for preventing any future problems. I was able to finish the Foundation Training on my first try (although difficult). Which one should I work on first? Thanks

[@Spaethon]

You would be a genius to plan ahead like this. Out of nowhere, I herniated my back 2 years ago and I still haven't recovered. I only weighed 140 pounds when I injured my back, but I never exercised. My regret for not staying fit during adulthood cannot be illustrated enough. I ordered the Foundations book and I plan to give this program a go, since so many swear by it. Since you left this comment 2 years ago, I really hope you went for the Foundation Training and if so, hope it works for you!

[@optimumperformance]

How is this decompression when the research by McGill et al. indicates an increase in intradiscal pressure?

[@jacksonblondeau5124]

As you decompress, the negative pressure between each vertebrae rehydrates the discs. More fluid within the disc may increase the pressure?

[@optimumperformance]

Jackson Blondeau How does compressing the discs increase fluid within the discs? All research indicates the opposite.

[@jacksonblondeau5124]

optimumperformance I think they're implying that as you breathe into the thoracic cavity, the increase space is decompressing the vertebrae. There's no mention of compressing discs. Lengthening of any tissues that normally compress the vertebrae will create negative pressure between disc space...similar to those effects of traction, bringing fluid into the discs. Afterwards, there will be an increase in disc volume, and perhaps this increase in volume leads to the increase in pressure that's being mentioned

[@amrosik]

I dont understand conceptually, how these poses work: 1. in which of these 3 positions does the actual decompression occur? 2. why do i have to sqeeze the legs together? lying on that exercise-mat, my lower chest sticks onto it, which inhibits the extension of the frontal body. is this an issue?

[@ryrez4478]

amrosik cuz u squeeze ur knees together and pull ur chin back u take the pressure off the lower back

[@davidboyd374]

Why and how ,do you know these types of movement's Work ??? . This vid is 7 years old how do I find your recent vids ?? 🤔🤔

[@user-fu4ka1ts3u]

subscribe this channel and you can see all of the videos

[@shandarleyariana2089]

Dr. Goodman, will this type of decompression help the L5/S1 area or is it more for the thoracic vertebrae? L5/S1 is where my main problems (and pain) lie, as I ruptured the disk several years ago. Also, can these exercises be done on a bed, or would a board on the bed be needed? (I am unable to get on/off the floor without help.) I was disabled in a wreck 12 years ago (in the interest of brevity, I will spare you the details). Because of my disabilities severely hampering my physical activity (unable to walk more than a few hundred feet), I am now morbidly obese, which I am sure is making the pain worse. I am unable to stand more than a minute or two without hitting my pain level 10. Traction decompression has helped in the past, but my insurance will not pay for it and I cannot afford it on my own. I have tried every procedure except fusion, which they say only has a 50% or less chance of success and so will not discuss it. I also have Dx's of DDD and stenosis. I am looking for any solution possible to help me because I am only 43 and cannot live with this pain for the rest of my life. Please help me. Thank you for your time.

[@kevins.1752]

Shandarley Ariana Do you have any update and how are you doing now?

[@Stillsurfing]

Am I supposed to be pushing my hips into the floor or am I supposed to be arching into my back as I lift?

[@NelsonBiglar]

what does "prone decompression" mean really? Can I get an explanation before the new book comes out?

[@marinomaronati6476]

how can you squeeze the knees if legs are not too straight ! ahahah sounds funny but I bet half of we are in that condition!

[@bloomoecappuccino16]

How are they not gasping for air at the end?? I'm dying here🤕😂

[@alonsocarrasco8025]

I think I did it wrong because I feel worse

[@isabella3025]

Omg

[@bdoug202]

Why does my head hurt like crazy after this? It's like the blood is flowing back up or something!

[@cinmac3]

Too fast , I can't learn?! Danpn

[@gunihinchey5389]

I've done this for a while now, and it was good to watch the video again as a few mistakes snuck in. What really is significant for me that my hump ( at the lower part of my cervical spine) has become smaller and smaller and started to disappear. NOTHING else has done this, I'm very happy. It also activates transversus and obliques which is a brilliant feeling. Further, my L5 is very deranged, doing the founder in the morning fixes my problem of not being able to bend forward when it's acute. It also gives the mid portion of the hamstrings an optimal elongation, rather than stretching origin and insertion.